CrossFit 201 – CrossFit
Clean Complex
Barbell Cycling
EMOM for 12 minutes:
Min 1-4: 3 Power Clean + 3 Hang Power Clean → Building
Min 5-8: 2 Power Clean + 2 Hang Power Clean → Continue Building
Min 9-12: 1 Power Clean + 1 Hang Power Clean → Continue Building
score final set for minutes 1 to 4
1 x 6
Clean Complex
Barbell Cycling
EMOM for 12 minutes:
Min 1-4: 3 Power Clean + 3 Hang Power Clean → Building
Min 5-8: 2 Power Clean + 2 Hang Power Clean → Continue Building
Min 9-12: 1 Power Clean + 1 Hang Power Clean → Continue Building
score final set for minutes 5 to 8
1 x 4
Clean Complex
Barbell Cycling
EMOM for 12 minutes:
Min 1-4: 3 Power Clean + 3 Hang Power Clean → Building
Min 5-8: 2 Power Clean + 2 Hang Power Clean → Continue Building
Min 9-12: 1 Power Clean + 1 Hang Power Clean → Continue Building
score final set for minutes 9 to 12
1 x 2
Metcon (3 Rounds for calories)
AMRAP 4 minutes
21/15 Calorie Bike
21 Deadlifts @ 225/155
21 Box Jump Overs @ 24/20
Max Calorie Bike w/ Remaining time
REST 3 Minutes
AMRAP 3 minutes
21/15 Calorie Bike
15 Deadlifts @ 275/185
15 Box Jump Overs @ 30/24
Max Calorie Bike w/ Remaining time
REST 2 Minutes
AMRAP 2 minutes
21/15 Calorie Bike
9 Deadlifts @ 315/205
9 Box Jump Overs @ 36/30
Max Calorie Bike w/ Remaining time
*Stagger larger classes by 2 minutes